First IM on 8/31/13, training schedule inside

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2012-11-06 3:42 PM


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Subject: First IM on 8/31/13, training schedule inside

I am new to this forum, so a little history.  I am 35 years young. I quit smoking 5+ years ago, couldn't run a mile then and could bike 25 miles with no problems.  Have been working out since before I quit smoking.  2011 I ran my first half marathon with a bad training plan.  May 2012 I ran my second half marathon with a bad training plan and finished 2:01.  June 2012 I did a 100-mile bike ride in a charity event.  July 2012 I did my first Olympic Duathlon in 2:21.  September 2012 I did my first Half Ironman distance duathlon in 5:30 (lack of proper nutrition led to lots of cramps during last run, hard lesson learned). October 2012 I did my first full marathon in 3:59 (goal was sub-4).

I have the following races planned in 2013:

May 4th - Half Marathon

June 8th - 100-mile charity bike ride for ADA

July 28th - Olympic Duathlon

August 31st - Full Iron distance duathlon (relatively flat course)

 

I have made my whole training plan starting on February 10th with a 6 week build and then March 24th is when I will start a 23 week plan.  I have read books from the library, other forums, this forum and made my own plan.  I am always trying to push myself towards a goal.  In 2012 I made a lot of progress on building my base without getting injury.  Just had a sore ankle when I pushed too much, rested for 8 days and all was better.  I want to finish with a sub-10 hour time, but will not be disappointed if I finish in a longer time, with the emphasis on finishing.  My main weakness is endurance.  I did a 5k in 22 minutes, first half of my marathon in 1:51 (2nd half 2:08).  My bike fitness I have only really logged miles without a whole lot of specific speedwork.  I did 56 miles in 2:49 on a hilly course and 24.4 miles in 1:05 on a flat course this year.

 

I am posting a copy of the training plan to try and get some criticism, insight and any feedback.





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2013 training schedule.xlsx (17KB - 58 downloads)

2012-11-21 11:51 AM
in reply to: #4486689

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Subject: RE: First IM on 8/31/13, training schedule inside

A few thoughts on glancing at your program:

  • Id suggest focusing a lot more on weights now, and dropping weighs out completely after march
  • Id adjust your run speedwork a lot- there is NO benefit for an ironman of doing short speed like 200s- id focus on 1 mile or longer intervals
  • You have no swimming in your workout schedule?
  • Just FYI- finishing <10 hours is a very very aggressive goal- that is equivalent to doing a roughly 4:30 half ironman- (vs your 5:30)- I have a 9:30 ironman PR and I did it shortly after doing a 4:37 half ironman- id suggest for your first ironman not focusing on speed, but on managing all the various things that can go wrong. Then focus on speed in your 2nd ironman.
2012-11-21 1:50 PM
in reply to: #4486689

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Subject: RE: First IM on 8/31/13, training schedule inside

I haven't done an IM, so take my comments for what it's worth.

1.  There is no swimming in your plan.  All of your previous races are duathlons, running races, or century rides...how much do you currently swim?
2.  You don't need to weight train during your IM training
3.  Given your running experience, you don't need so much speedwork, especially for an IM.  Use more tempo runs instead.
4.  A sub 10 hour time would put you near elite for 35-39 year olds.  How did you come up with that goal.  Most sub 10 hour guys are running 3:30-3:40 IM marathons, and are capable of running around 3 hours or less for a stand alone marathon.

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